The Best Superfoods, from A to Z

Fruits, and veggies, and whole grains, oh my! Beyond the grocery store shelves lined with less-than-healthy processed foods in brightly-colored packaging, there are still hundreds of healthy options waiting to be picked up and put in your shopping cart. (Many come in vibrant natural packaging!) They span every food group, from fruits and veggies to grains, dairy, and healthy fats! Here are 26 of our favorites, one for each letter of the alphabet, along with what makes them so super. (Plus a few healthy recipes to help you get super with some superfoods in the kitchen.)

These little seeds may have gained fame as the base of the 90s chia pet craze, but they offer oh so much more as a superfood. Chia seeds are packed with magnesium, iron, calcium, and potassium. Plus, they’re perfect for adding to smoothies, yogurt, and pudding. The little seeds can absorb up to 10 times their weight in water, which some studies suggest can help the body stay hydrated longer and may improve overall endurance Omega 3 Chia seed loading as a means of carbohydrate loading. Illian, TG, Casey, JC, Bishop, PA. Human Performance Laboratory, Department of Kinesiology, The University of Alabama, Auburn. Journal of Strength and Conditioning Research, 2011 Jan;25(1):61-5..Try It Now: Pumpkin Chia Seed PuddingOther C Superfoods: cantaloupe, cherries, cinnamon, cauliflower, cranberries, cabbage

Inca Berries

(aka cape gooseberries or, ground cherries, or husk cherries)
Here’s yet another superfood native to South America (along with goji berries and quinoa, to name a few!). Incan berries are packed with vitamins C and A, iron, niacin, and phosphorous. They’re also high in protein (especially for a berry!) and fiber. When eaten, they start off with a sweet flavor and finish with a bit of a sour twist.Try It Now: Husk Cherries with Goat Cheese on ToastOther I Superfoods:ice water

Giant bags of assorted nuts have been known to appear at the Greatist office regularly — and not just because they’re irresistibly delicious. The unsaturated fats in nuts are good for your heart, and some types (looking at you, almonds) can help lower blood pressure and body fat (when combined with a low-calorie diet) Almonds vs complex carbohydrates in a weight reduction program. Wein M.A., Sabaté J.M., Iklé D.N., et al. City of Hope National Medical Center, Duarte, CA. International Journal of Obesity and Related Metabolic Disorders, 2003 Nov;27(11):1365-72.. Nuts are also a good source of protein, making them perfect for a healthy midday snack to keep you full longer. While they can be a bit high in calories, they’re also nutrient-dense, meaning that you get a big nutritional bang for your calorie buck!Try It Now: Fruit and Nut Bars

By now, the whole “whole-grains” thing is burned into all of our brains, right? Good news: Oatmeal, that unassuming, easy, delicious breakfast staple is a great source of whole grains. It’s that “whole” part that makes oatmeal a great source of fiber, which has been shown to help lower blood cholesterol, aid in digestion, and improve metabolism Can dietary oats promote health? Welch R.W. Human Nutrition Research Group, University of Ulster at Jordanstown, Newtownabbey, Co. Antrim, Northern Ireland, UK. British Journal of Biomedical Science, 1994 Sep;51(3):260-70.. While those instant oatmeal packets are certainly convenient, we recommend making your own at home to cut out any unnecessary sugar or additives (and so you can customize to your liking).Try It Now: Pumpkin Pie Oatmeal

It may look like rice or couscous, but this mildly nutty, grain-like staple is actually a seed related to green leafy vegetables like kale and Swiss chard. Quinoa (pronounced KEEN-wa) is one of the only grains or seeds that provide the nine essential amino acids our bodies can’t produce themselves Nutritional Quality of the Protein in Quinoa Seeds. Nair, BM,, Raules, J. Foods for Human Nutrition Jan. 1992; 42(1): 1-11..Try It Now: Quinoa Apple Cake

Tea

Photo by Jordan Shakeshaft

Tea is undoubtedly one of the go-to beverages in the Greatist office, and it’s this ancient tonic’s health benefits that keep us steeping more and more! From boosting endurance to reducing the risk of cardiovascular issues and (potentially) a bunch of cancers (including breast, colon, skin, and lung, to name a few), tea leaves are a great way to stay hydrated and healthy at the same time. Plus, some research suggests green tea could help prevent some types of skin cancer, while black tea may help cure those annoying sunburnsGreen tea prevents non-melanoma skin cancer by enhancing DNA repair. Katiyar S.K. Birmingham Veterans Affairs Medical Center, Birmingham, AL. Archives of Biochemistry and Biophysics, 2011 Apr 15;508(2):152-8..Try It Now: Green-Tea OatmealOther T Superfoods:turmeric

Ugli Fruit (aka Tangelo)

These ugly Uglis are actually a type of tangelo from Jamaica. And, well, we’ll leave it to you to guess how it got it’s name. This citrus fruit is a cross between a grapefruit, Seville orange, and tangerine — sort of like a tangelo, but bumpier and more lopsided. One fruit contains about 140 percent of the daily recommended value of vitamin C and about 90 calories. (Photo: Betty B)Try It Now: Ugli Fruit Smoothie

With just 48 calories per cup and packed with water, this refreshing fruit makes for the perfect healthy snack mid-summer (or any time of year). It’s low in sugar, and high in vitamins A and C, as well as the amino acid citrulline, which help the body produce another amino acid, arginine. Arginine can help lower blood pressure and reduce the risk of cardiovascular disease Determination of citrulline in watermelon rind. Romando A.M., Perkins-Veaize P.M. Nautral Products Utilization Research Unit, ARS, US Department of Agriculture, Mississippi. Journal of Chromatography, 2005 June; 1078 (1-2):196-200.Effects of watermelon supplementation on aortic blood pressure and wave reflection in individuals with prehypertension: a pilot study. Figueroa A., Sanchez-Gonzalez M.A., Perkins-Veazie P.M., et al. Department of Nutrition, Food and Exercise Sciences, Florida State University, Tallahassee. American Journal of Hypertension, 2001 Jan;24(1):40-4.. This melon’s also a great source of lycopene, the super-healthy essential carotenoid found in tomatoes, that studies suggest can protect the body from UV rays, cardiovascular disease, and some forms of cancer Dietary tomato paste protects against ultraviolet light-induced erythema in humans. Stahl W., Heinrich U., Wiseman S., et al. Institut für Physiologische Chemie I and Biologisch-Medizinisches Forschungszentrum, Heinrich-Heine-Universität Düsseldorf, Germany. The Journal of Nutrition, 2001 May;131(5):1449-51.Neutraceutical properties of lycopene. Waliszewski K.N., Blasco G. Unidad de Investigación y Desarrollo en Alimentos, Laboratorio de Enzimología, Instituto Tecnológico de Veracruz, Veracruz, México. Salud Publica de Mexico, 2010 May-Jun;52(3):254-65..Try It Now: Watermelon-Lime Ice PopsOther W Superfoods: wheatgrass

Xigua (aka Watermelon)

Well, we’ve basically said it all. Xigua is just a specific type of the commonly known watermelon, so they have very similar (err, identical) health benefits. (Give us a break! There aren’t many foods that start with the letter X….)Try It Now: Minted "Xigua" Salad

Zucchini

Come July and August, zucchini’s a staple on most grocery store shelves. The best part? It can be used perfectly in both sweet (think zucchini bread) and savory (think simply grilled) dishes. This green-skinned veggie is packed with vitamins C and B6, potassium, manganese, and folate. Plus, it’s low in calories (just 20 per cup!) and has a high water content, so it’s great for hydrating in the summer heat, too.Try It Now: Zucchini Noodles with Leek-Tomato Sauce